Low Fat Bread Crumb Chicken

Submitted by BakinBaby

"You can use plain bread crumbs mixed with Italian seasoning or Progresso brand Panko Italian Style Crispy Bread Crumbs. Just 7 grams of fat and 392 calories. I found this in a family circle magazine."

 

• Ready In: 35mins
• Ingredients: 7
• Serves: 4

ingredients

• 3 egg whites
• 1 tablespoon Dijon mustard
• 1 cup breadcrumbs (or Progresso Italian style Panko)
• 1 teaspoon italian seasoning
• 1⁄4 cup reduced-fat parmesan cheese (grated)
• 1⁄2 cup flour
• 4 boneless skinless chicken breasts

directions

1. Heat oven to 450 degrees. Place a rack on a baking sheet sprayed with nonstick spray.
2. Whisk together egg whites and mustard.
3. Blend bread crumbs, Italian seasoning and cheese in another bowl.
4. In a third dish, place flour.
5. Coat chicken with flour, shaking off excess, dip in egg mixture and then in bread crumb mixture.
6. Bake at 450°F for 15 minutes, turn over and bake another 10 minutes.
7. Turn oven to broiler and cook for 1 minute.
8. Serve with heated marinara sauce if desired.

Reviews

[CookingONTheSide]

Delicious! Moist and great flavor! Thanks for sharing.

 

[I'mPat]

Well the DH declared it as the best oven fried crumbed chicken I have done so far, I did make some minor changes to suit tastes and what I had. I was short on eggs and well knew I more than likely would not use the yolks so used 1 whole egg and mixed with 2 heaped teaspoons of Dijon mustard, as I am the only one really crazy about it and to the dried bread crumbs I added some finely chopped fresh basil, oregano and garlic and an 1/8th cup of finely grated aged parmesan (same again I am the only one crazy for it but think I may get away with the full amount next time). Didn't worry about the flour with using whole egg and when I baked at 200C fan forced I gave them a very light spray with extra virgin olive oil to help the crisping process of the crumbs and think I could have done with about 3 to 5 minutes less for my chicken breasts which weighed about 210 grams each or maybe turn the temperature down by about 10 to 15 degrees C. Thank you BakinBaby for a lovely recipe, made for I Recommend and recommended by HokiesLady.

 

[Sydney Mike]

I cut the recipe in half for this time around (but will be making this again since it's a great keeper!) & made it with regular breadcrumbs! Another time I'd like to use crumbs from a winter wheat bread that I always have on hand! Your recipe is sooo easy to make & the breasts came out ABSOLUTELY GREAT! Thanks, much! [Tagged, made & reviewed in Zaar Stars Tag Game]

 

[Boomette]

I did also strips even though we don't see it clearly on my plate (there is 2 strips side by side). I used 1 whole egg (didn't want to waste). I used plain breadcrumbs. With a big teaspoon of italian seasoning. Thanks BakinBaby. It was really good and tomorrow we'll have that again for dinner :D Made for Zaar Star Game

 

[teresas]

These are extremely easy to prepare. They taste so yummy. I also made mine into strips. I used the seasoned breadcrumbs and they came out nice and crispy. I served them with recipe #216107. Along with some oven fries. Thanks for posting. Made for 123 hit wonders. :)